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    Registered User vansnxtweek489's Avatar
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    Left lower back/right hip flexor

    I realize this is a bodybuilding forum and not a running forum but this is where I feel the most credible information is and I respect the folks here more than anywhere else...so thanks for the time.

    Basically, I have been running and cycling on and off my whole life but really got heavy into a routine about 10 weeks ago. I have been getting some tightness/pain in my lower left side of my back area. I think more so its my hip/pelvis. Usually it will ease off after a few days after a long run. As I run I get a few miles in and start feeling some weakness/pain from my right side hip flexor (i may be using wrong terminology here) but its whatever muscles are used to pull my leg through/up, basically. My inner thigh/groin area on the right side.

    It seems like to me that these two things have to be intertwined somehow. I do sit at work a lot and I am starting from ground zero from some pretty extreme/near death injuries I had two years ago, so I'm not surprised things are weak. Everything I read leads me to an "anterior pelvic tilt". Sounds like I need to work on core strength, stretching, and overall strength fitness. I'm sure some yoga would help as well as obviously working on my posture.

    Am I going down the right path here? Any help/advice is much appreciated.
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    Registered User Szyszak's Avatar
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    Originally Posted by vansnxtweek489 View Post
    I realize this is a bodybuilding forum and not a running forum but this is where I feel the most credible information is and I respect the folks here more than anywhere else...so thanks for the time.

    Basically, I have been running and cycling on and off my whole life but really got heavy into a routine about 10 weeks ago. I have been getting some tightness/pain in my lower left side of my back area. I think more so its my hip/pelvis. Usually it will ease off after a few days after a long run. As I run I get a few miles in and start feeling some weakness/pain from my right side hip flexor (i may be using wrong terminology here) but its whatever muscles are used to pull my leg through/up, basically. My inner thigh/groin area on the right side.

    It seems like to me that these two things have to be intertwined somehow. I do sit at work a lot and I am starting from ground zero from some pretty extreme/near death injuries I had two years ago, so I'm not surprised things are weak. Everything I read leads me to an "anterior pelvic tilt". Sounds like I need to work on core strength, stretching, and overall strength fitness. I'm sure some yoga would help as well as obviously working on my posture.

    Am I going down the right path here? Any help/advice is much appreciated.
    It's about muscle lenght. No surprise that many people who lifting weights and always extend their lower back thatcompress the spine a lot - finally they end up with that big arch and donal duck butt. It can be fixed fast by specific exercises.
    1. you need to stretch out the low back muscles (motion traction) by reverse hyper extension performed like this https://www.youtube.com/watch?v=i9tU7_w7rvw If you got access that's great.
    2. Strenghten external obliques muscles and TA, by doing on example leg raises without letting lower back arch.
    3. Posterior pelvic tilt on the ground with glute bride and sucking belly button in might be also beneficial.
    4. Raise your arms over head against the wall without letting lower back arch, it stretching lats. Not many people realise it but tight lats can also tilt pelvis forward.

    By doing it, you can see results pretty fast, just make sure you dont do exercises which promote ATP and tightening low back, so no pull ups, no deadlift, no squats (for the time of fixing the posture of course)
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